Warm up:

Partner Med ball toss variations

– Chest pass

– Overhead pass

– Granny toss

– Lateral toss

– Med ball sit up passes

– Etc.

 

Mobility:

Tricep roll using barbell on racks

Overhead banded shoulder distraction

 

 

WOD A:

Push Press

3 reps every 90s x 8  (12 mins)

Start ~ 60% of 1 RM and increase load each round. Record best completed triple.

 

WOD B:

4 rounds for max reps:

30s AMRAP Ring dips or bar dips / 30s rest,

30s AMRAP Strict supinated pullups / 30s rest,

30s Ball Slams, 90s Rest

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